High Intensity Interval Training
High-intensity interval training (HIIT) is about doing short workouts. Think about HIIT as a combination of short, bursts of cardio exercise followed by equal or longer periods of rest.
A typical workout might be 30 seconds to a minute of sprinting, then a minute or two of walking or slow jogging. Do this repeatedly for 10 minutes, and boom you’ll complete a HIIT workout.
If you use the HIIT playbook, you can give yourself a Touchdown each day you do it or give up one when you don’t.
Is HIIT effective for weight loss?
One expert has to this to say:
“We now have more than 10 years of data showing HIIT yields pretty much the exact same health and fitness benefits as long-term aerobic exercise, and in some groups or populations, it works better than traditional aerobic exercise,” said Todd Astorino, as quoted in an article appearing on the Time.com website. Astorino is a professor of kinesiology at California State University, San Marcos, who has published more than a dozen study papers on HIIT.
The same article states that If your goal is to fitness, lower risks for cardiovascular disease, a few minutes of HIIT seem to be as effective as much longer periods of moderate-paced running, cycling, swimming or other forms of traditional cardio. For well-trained athletes, HIIT may be the best way to elevate your physical performance, the Time.com article states.
How To Get Started Doing HIIT Workouts
The following tips on getting started on HIIT Workouts was summarized from the website Greatest.com
Start slow. Go all out for 20 seconds, and then recover for 40 or even 60 seconds, says Noam Tamir of TS Fitness. You may feel like that’s not hard enough, but building slowly decreases your risk of injury and prevents you from burning out.
Be sure to warm-up. The article makes it clear that it is important your body is primed for action. Warm up all of your major joints.
Think Reps. Keep track of your reps during a given interval and try to beat it next time.
Get a timer. Here you can use the stopwatch or timer on your phone or download an app that give you an alert when an interval has passed. The theory is you will be too intense to keep looking at a clock so you need something that can alert you when an interval is up.
Back-to-back days. At most, try HIIT two to three times per week on nonconsecutive days. Here you can mix in non-HIIT training on the others—leisurely walk around the neighborhood, watch a football game on a treadmill, do some gardening.
Challenge yourself. It should be short and hard. Make it so. Add more weight. Be the man. Be the woman.
Intervals short. 5 minutes is not an interval. YOu want to shoot for something like 30 - 60 seconds per interval
Can you talk? The article states that if you can speak during your workout, you are not working out hard enough.
Get a buddy. You do an interval and then rest, while they do an interval during our rest. You guys (or gals) an yawp and scream at each other for encouragement.
Coach’s Thoughts on HIIT Training
For those of you that are very busy—and who isn’t—experiment with HIIT in the morning before you go to work. There are some good apps you can get for your phone. Often these workouts can be completed in 7 minutes or so.
Be aware that there are other experts that say moderate intensity exercise is just as effective. So if you are cramped for time and you like the short bursts nature of the workouts, give it a try.
Scratch tried this a few times in the morning. It is a good way to get your day going and your metabolism firing into fat burning mode. Also, if you get the right app, this is a great solution for when you are traveling and have no access to the gym.
HIIT Cardio Workouts On YouTube
A quick search will show that there are many HIIT videos on YouTube to help get your started. The one below should give you an idea about what HIIT workouts are all about:
HIIT Links To Check Out
Check out some of these links to get you into your HIIT routine:
If HIIT is not the kind of playbook you want to use on The Football Fan’s Diet, then check out the next playbook.